WOD Focus

Have you or one of your friends used the number you see on the scale before as your main source of fitness encouragement of discouragement?

It’s at this moment you usually hear a Bluprint Coach say, “the scale does not tell the whole story.”

Ask yourself these questions:

If I gain weight but lose body fat, and the weight I gained was muscle, is that progress?

If I lose weight but gain body fat, and the weight I lost was all muscle, is that progress?

See my point here? There is always more to equation than one single number. And if we only focus on that number, we miss out on celebrating our accomplishments, and staying on track towards our long-term goals.

This singular comparison bug can also be seen from a performance side of things.

WARNING (crazy CrossFit lingo coming up. Please refer to coach vinnygunz for any definitions)

For the sake of this blog I will be using the term “the clock”, referring to scoring rounds for time (RFT) workouts and AMRAPS.


Time after time, right before the WOD, I see people refer to the whiteboard to see the times their 6am rivals got. Sure, sometimes we need a little motivation and looking at our friends scores can “give us an idea” of where we should be in the workout. BUT that comparison can be the beginning of not performing at our own pace and racing “the clock”.


Instead of focusing on “the clock”, we can focus on an aspect of the workout that we are weaker in or just want to get better at.

Example Workout: 3RFT

  • 5 Power Cleans (Rx- 65/95, Rx+ 95/135)
  • 10 Push ups (S- Knee/Elevated, Rx- C2F, Rx+ HSPU)
  • 20 Cal Bike
  • Time Cap 12Min

If the only thing I am concerned with is going as fast as possible, then sure I can do all the Rx movements and smoke the workout. Then everybody can see my super-fast time.

But what if I needed to graduate into the HSPU world.

“I’ve practiced them over and over and I can do like 5 in a row”

“But If I do them in a WOD it will slow me down”

“I won’t beat BillyBob from 6am”


“Everytime I do power cleans I do the lighter option”

“Coach Janelle has told me that I go to light”

“The lighter I go, the faster I go”

“If I do the Rx+ Weight I will have to do singles”

Coach Selby’s Response to all that is YES, YES and YES.

If all you are worried about is the clock and how fast you go. . .

  1. You will plateau. Simple.
  2. Other aspects of your fitness will decline.
  3. You will get bored.

“Going as fast as possible” is technically competition. If that is your only goal then you are in competition mode everyday.

Just like our lifting cycles we save the 1RM or (lifting as much as you can) until the last week of the cycle. That 1RM Day is about 10% of your training that whole cycle.

It should be the same with your WODS

“If all you are worried about is going as fast as possible, you will never get faster.” – Selby F Wright

Just like we lift in cycles, you can WOD in cycles as well.


“For the next month or two months my focus in all WODS will be improving my gymnastics. I am going to focus on technique and doing higher volume sets”

Let’s say you have a gymnastic skill. Call it T2B. Let’s also say that every T2B WOD for the last year you have been doing sets of 5. Sets of 5 allow you to keep a good pace and make sure that you are the first one out the door on that 400m Run.

Are your T2B getting better that way?

  • How about the next T2B WOD you do sets of 8 with more rest between?
  • Sure you added 1 minute to your score, but you put yourself in a position to         improve your T2B skill.


“I am going to lift weights in the WODs that are slightly outside of my comfort zone so that I can be stronger. Then eventually I will be faster with heavier weights.”

To accomplish these things that means that you are going to have to slow down.

You are not going to be able to see 3700cal per hour on the erg or 1000 watts on your bike.

Why? Because that is not the focus of your workout. And doing that would hinder your progress in gymnastics and/or strength that you decided to work on.

Every Workout, pick a focus.

Something that does not concern anyone else but you, your weaknesses, and your goals.

Get better by always being focused.

Now instead of having the fastest Rx time in the gym, a few months later you have the fastest RX+ time in the gym.


HAPPY WODING – Coach Selby

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As a largely uncoordinated child, I spent much of my youth with broken bones, missing teeth and injured pride as I stumbled awkwardly through team sports like basketball, soccer and softball. Quite inexplicably, I made the cheer squad in my freshman year of college, but quit after just one season and made no further athletic pursuits while in school. Perhaps fubsy young writers were meant to focus solely on their English degrees and grand notions for a publishing future.

But something unexpected happened in 2007. I caught wind of the Nike+iPod Sports Kit that Nike had released not one year earlier. For reasons I can no longer recall, I decided that this fitness technology (a then-little-used phrase) deserved space in my life. I purchased my first pair of running shoes, along with the Nike+ sensor kit, and started apprehensively pounding pavement.

Spoiler alert: I was not a great runner. But I was consistent. (And, blessedly, I discovered I wasn’t quite so uncoordinated as I’d once been.) I built up mileage, ran my first 10k, lost nearly 70 pounds, and found a new sense of empowerment that led to more confident choices in every aspect of my life. While I grew as an athlete, I also grew as a professional, accelerating in my career as a writer, and as a risk-taker, at one point even pausing my career to pursue a culinary degree.

There is no question that physical feats and even the smallest measure of athletic prowess can inspire boldness in seemingly unrelated endeavors. I have rediscovered this truth throughout my adult life, and I have witnessed in others the transformative impact of leaning into an athletic identity, no matter how we define it for ourselves.

This is what I live for as a coach: Helping everyone I meet recognize and embrace not only their athletic potential but also the broad impact of training and growing that potential. We all have a different starting line, but I am proud to coach at a gym that believes in meeting every member where they are. Whether you have spent your whole life identifying as an athlete or denying all along that you possess any physical prowess, there is a starting line for you at Bluprint and it leads to a journey that is utterly worth the undertaking.


Bachelors in English/Communication
Bluprint Professional Coach Development Program
CrossFit Level 1 Trainer




Rowing is a sport that can show you just how strong you are and just how hard you can push yourself. Just when you don’t think you can go any more, you find that little bit extra. When you challenge yourself in rowing, all the other challenges you face seem to pale in comparison. I can’t count the number of times I have been met with an obstacle in life and found confidence in my ability to overcome that obstacle stemmed directly from pushing myself in the sport of rowing. I want to help you find your outer limits and then break through them.

Originally a soccer player, Devlin started rowing to keep in shape in the soccer offseason. Training indoors throughout the winter months in Connecticut, by the time Devlin had made it through a full season of scholastic soccer and club rowing he had won a district championship (soccer) and a national championship (rowing) and was faced with a decision. Several medals and accolades later, Devlin finished his four years at Saint Joseph’s University in Philadelphia, PA as a national champion, a three year varsity letter winner, a captain of the Men’s Rowing team, and a Bachelor of Science in Physics. Devlin moved to Chicago in 2012 to see about a girl (to whom he is now married) and became the Programs Manager of Recovery on Water, a rowing team for patients and survivors of breast cancer in 2015.”


CrossFit Level 1 Trainer
BS Physics (Saint Joseph’s University)
USRowing Level 2 Certified Coach
Cancer and Exercise Specialist Training Certified
Bluprint Fitness Professional Coach Development Program




Growth happens when you willingly put yourself in an uncomfortable position. This statement guided me towards Bluprint and since joining this awesome community I’ve been in a constant state of discomfort, which has led to so much growth. 

I played baseball since I was 4 years old up until my sophomore year of college. When I stopped playing, I found the gym to be a place of solitude. It was where I felt my best. I started my fitness journey with traditional weight training. I spent most of my undergraduate and graduate student years working out in this fashion and at various points felt like I wasn’t doing enough. When I moved back to Chicago, I knew something had to change. I needed to be challenged. I needed to be held accountable. I needed community. & I needed something that fit into my schedule. 

I found bluprint during the pandemic and immediately felt at home. This place changed my perspective on health and fitness and I knew after a few months of joining I wanted more. After 8 months of being a BP athlete, I stepped into the coaching arena. Coaching brings me joy. It’s where I get to bridge my passion for teaching and learning with fitness. I’m grateful to be a part of this community and to be working with you all.


CrossFit Level 1 Trainer
Bluprint Fitness Professional Coach Development Program




Growing up I always knew I wanted to be a Strength Coach one day. Born and raised in Downers Grove Illinois, I was raised playing any sport that involved a ball and contact with my brother’s and cousin. In highschool, I chose to focus on soccer and went on to play on the inaugural team at the University of Illinois of Chicago where I completed a degree in Kinesiology Exercise Science and a Minor in Nutrition.

My soccer career came to a close after I endured my second ACL & Meniscus tear playing semi-professionally for the Chicago Red Stars Reserves. After I re-gained enough strength after surgery, I knew I needed a gym that had the ultimate programming that could feed my competitive spirit, help me build strength and endurance while staying injury-free. Those standards have been far exceeded ever since and I couldn’t be more excited to be a part of the team to take what I have learned to coach athletes from all ages and levels of fitness.

In addition to coaching at BluPrint, I am a software Sales Representative and can understand how hard it is to maintain a healthy lifestyle working a 8-5pm+ corporate job. BluPrint will be the gym to take the thinking out of workout plans, hold you accountable to making 3-5 classes a week, help you achieve the body you never thought you could and most importantly keep you injury free while doing so!


BA Kinesiology Exercise Science with a Minor in Nutrition (University of Illinois at Chicago)
Sports Recovery Specialist (Chicago Recovery Room)
Parisi Speed Coach (Parisi Speed School)
Mental Health Advocate




I’ve always loved a good challenge. Growing up in the south suburbs of Chicago, I dabbled in team sports and gymnastics, but I didn’t find my passion for personal fitness until the end of college. I started challenging myself with 5ks, “Insanity” workouts, and Tough Mudders and slowly moved on to Spartan races, half marathons, and full marathons. One day I told a friend, “I could never run a marathon!” and the next day I signed up for the 2015 Chicago Marathon. I hated thinking I couldn’t do something. My first marathon was my first experience with following a training plan. I learned that my body – all of our bodies – can do incredible things with consistency and a plan. Six years later, I still love following a fitness plan and seeing the results of my hard work. I became a coach because I want to help other people find that same success and feel proud of the work they’ve put in. I love fitness, but I’m nerdy about nutrition. I earned my “nutrition coach certification” from Working Against Gravity this year and am excited to see how this new knowledge can help me serve others.


CrossFit Level 1 Trainer
WAG Certified Nutrition Coach
Bluprint Fitness Professional Coach Development Program




Born and raised in the western suburbs of Chicago, I grew up doing as many sports and activities as my parents would allow. As I got older, I became a competitive sprinter, swimmer, cheerleader and dancer and later ventured into long distance running and yoga. Discovering Bluprint was life-changing. I can confidently say I’m in the best shape of my life thanks to this gym and its coaches. Being part of this crew has also led to amazing friends and an overall healthier routine.

When I’m not at the gym, I spend most of my free time volunteering at Chicago Animal Care and Control, playing trivia, going to music festivals/concerts, traveling, and hanging with my husband and pup.


CrossFit Level 1 Trainer
Bluprint Professional Coach Development Program
MAT (National Louis University)




Growing up in New England I was always surrounded by sports, we were always watching sports or playing sports. Basketball and soccer were my personal favorites and I played them up through high school.

After high school, I knew I wanted to go to a university where I could watch big time athletes play and that took me to University of Florida – Go Gators! I studied Business Administration and minored in Health Science Education. After graduating in 2008, I stayed in “The Swamp” and got a job at the local gym – Gainesville Health and Fitness. After a couple years in the customer service side, I became a NASM Personal Trainer which was one of the most influential and important decisions of my life.

Fitness has always been a huge part of who I am and I wanted to share that with other athletes by inspiring people to lead healthier lives. Shortly after becoming a Personal Trainer, I was eager to learn more about how nutrition maximized the results we strived for in the gym. I received my Precision Nutrition Level 1 to enhance my nutritional understanding. After many years of personal training under my belt I met Byron and we continued to push and grow together as fitness professionals. We got our L1 CrossFit Certifications (and a few years later our Level 2) and made the move to Chicago to pursue taking over a CrossFit Gym called RowFit.

We re-branded, moved down the street, and continued to grow into the Bluprint Fitness we are today. We will continue to grow through constant learning, always striving to be the best we can be for our FitFam – the Blu Cru. I am committed to thoughtfully and safely building up my athletes by meeting them where they are at on their fitness journey and motivating them to become the best versions of themselves. I promise to always practice what I preach, lead by example, and empower my athletes with  thoughtful and educated coaching.


CrossFit Level 2 Trainer
CrossFit Specialty Courses
National Association of Sports Medicine – Certified Personal Trainer (NASM)
Precision Nutrition Level 1
Kettlebell Concepts Level 2 Trainer (KBC)
BA Business Administration/Minor & Specialization in Health Science Education (University of Florida)




My goal is to educate and inspire communities to improve their quality of life by creating a Bluprint for success. Health & fitness are my passion and I want to accompany athletes along their journey to better health and performance.

Byron was destined for a love of health & fitness from an early age, being the son of an Olympic runner. He spent his childhood playing outdoors and getting involved in as many sports as possible. Byron settled into his “athletic niche” when he entered high school, directing his focus on football and weightlifting, where he competed at a high level. He then spent his freshman year as a walk-on with the University of Florida football team until he decided he wanted to focus his energy on school & business. Byron has spent the last 6 years in the fitness field.


CrossFit Level 2 Trainer
CrossFit Specialty Courses
Powerlifting Trainer
Mobility Trainer
USA Weightlifting Level 1 Coach (USAW)
National Association of Sports Medicine – Certified Personal Trainer (NASM)
Kettlebell Concepts Level 2 Trainer (KBC)
AA in Accounting (Santa Fe College)
BA in Business
Administration (University of Florida)


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